Recipes 

Here’s a taste of the recipes you’ll find in my books as well as other healthy and delicious food ideas that come when the mood takes me. Enjoy!

 

20 Aug 2013

Bean and Beet Salad

Posted by Nicole Senior on Tuesday, August 20, 2013

Serves 2
Each serving contains 3 serves of vegetables

Ingredients

  • 2 eggs
  • 200g/7oz green beans, topped and halved
  • 1½ tablespoons mayonnaise
  • 2 tablespoons low fat plain yoghurt
  • 1 teaspoon za’atar mix 
  • 200g/7oz canned butter beans, rinsed and drained
  • ½ cup (85g/3oz) canned, drained baby beets

Method

Cover the eggs with water in a small saucepan over a medium–low heat, cover and bring to the boil. Reduce the heat and simmer the eggs for 7 minutes then cool, peel and quarter them.

In a small saucepan, bring beans to the boil in just enough water to cover them.  Don’t let them over cook – they need to be al dente. Drain and cool.

To make the za’atar cream, place the mayonnaise, yoghurt and za’atar in a small bowl and mix well.

Combine the butter beans, beets and beans in a bowl, mix well then gently stir through half the za’atar cream.

Serve the salad in individual bowls each topped with 4 egg quarters. Spoon over remaining za’atar cream and serve.

Options

Instead of egg top it with:

  • 125g/4oz can tuna slices in springwater, drained
  • 95g/3oz can smoke-flavoured salmon in vegetable oil, drained
  • 100g/3½ oz can sardines in springwater, drained 

Health beat

  • To make a meal, people with diabetes may need to have extra carbohydrate, such as a small wholemeal pita bread – look for the lowest in sodium.
  • Butter beans have a low GI. 
  • Choose high omega-3 eggs to boost your omega-3 intake for heart attack protection.

Per serve

Low GI
Kilojoules: 1452 (340 calories)
Protein: 16g
Total fat: 17g (includes 3g saturated fat)
Carbohydrate: 32g (2 exchanges)
Fibre: 8g
Sodium: 412mg

This recipe is from Heart Food – the healthy heart cookbook, by Veronica Cuskelly and Nicole Senior, published by New Holland (RRP $29.95) and endorsed by the Heart Research Institute. Heart Food is available from bookstores and online at http://www.greatideas.net.au/heart-food-the-healthy-heart-cookbook.html